Benefits of Protein Powder: According To A Certified Personal Trainer

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You may know that protein powder supplements are popular with bodybuilders and athletes as a post-workout drink, but did you know that protein shakes are not limited to workout times or athletes?

Gym-goers are not the only folks who can reap the benefits of protein powder—you can benefit from using protein powder regardless of how often you exercise, how much you lift, or how fast you can run.

Your friends here at Garage Gym Reviews (including our expert product testers and our expert panel of registered dietitians) have tested over 70 protein powders, including a handful of different types—everything from the best whey protein to the best pea protein powder. We even have a massive spreadsheet detailing each product we test—down to the price per serving and how many grams of protein, carbs, and fats are in each protein powder.

All that said, we’re going to dive into the top reasons you’ll want to add a protein powder to your routine that go beyond the well-known muscle-building benefits.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

What Is Protein Powder?

Protein powder is a popular dietary supplement used to increase protein intake. Alongside carbohydrates and fats, protein is one of the three primary macronutrients. It plays a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting overall growth and maintenance of muscle mass.

Types of Protein Powder

Before we cover all of the top benefits of protein powder, let’s go over some different types of protein powder. The most common types of protein you’ll encounter include:

Whey protein powder
Casein protein powder

Egg white protein powder
Plant-based protein powder

If you’re using a plant-based protein dietary supplement, here are some examples of plant-based protein sources that may be used in high-quality powders:

Soy
Hemp
Chia seeds
Quinoa

Pea
Brown rice
Flaxseed
Pumpkin seeds

How Protein Powder Is Made

Protein powders are typically derived from various food sources, including:

Whey: A byproduct of cheese production, whey protein is popular for its complete amino acid profile and rapid absorption.
Casein: Another milk-derived protein, casein digests slowly, providing a steady release of amino acids.
Soy: A plant-based option, soy protein is a complete protein with all essential amino acids, making it suitable for vegetarians and vegans.
Pea, rice, and hemp: These plant-based proteins offer a good alternative for those with dairy allergies or dietary restrictions.

The production process involves extracting protein from these sources, removing fats and carbohydrates, and then drying the product into powder. Some protein powders undergo additional processing to isolate or concentrate the protein content.

Now, let’s dive into the benefits of protein powder.

1. Protein Powder is Convenient and Affordable

Let’s not overlook the fact that protein powder is fairly easy to purchase, store in your pantry, and mix up quickly with water. Plus, most (but not all) protein powders are under $2 per serving and can provide you with anywhere between 20 to 30 grams of protein in each serving. Getting the same amount of protein from poultry or beef sources often costs more.

While protein powder doesn’t replace whole food sources that provide you with a full profile of vitamins, minerals, and fiber—it’s a super convenient way to supplement your existing diet with protein.

2. Protein Powder Can Help Stimulate Muscle Growth

Growth, repair, and overall maintenance of your muscle tissues depends on a natural biological process called muscle protein synthesis, which happens when your muscles undergo strain.

When you exercise, protein synthesis is a natural response to muscle strain and stress. The body responds by repairing the small tears you make in your muscles during exercise with proteins, which are made up of amino acids (often referred to as the building blocks of muscle).

A 2008 review² published by the American Journal of Clinical Nutrition notes that a moderately higher-protein diet may help stimulate muscle protein synthesis and retention of lean muscle mass.

In a more recent 2019 systematic review³ published in Nutrients, researchers lay out the fact that consuming enough protein is critical for maintaining optimal health, growth, and development. This review also mentions that a high amount of protein in your diet may prevent the breakdown of muscle proteins (even in older adults).

It also calls out that the recommended dietary allowance (RDA) reflects the minimum amount of dietary protein required to meet essential amino acid requirements, establish nitrogen balance, and prevent muscle mass loss, not the amount of protein you’d need if you’re active or looking to build muscle.

Needless to say, if you’re looking to do more than just maintain your muscle mass—and you’re seeking muscle gains—be sure to review our guide that will answer the age-old question: How much protein do I need?

3. Protein Powder Might Promote Heart Health

You may be aware that cardiovascular exercise can aid a healthy heart by literally exercising the muscle tissues of the heart, but did you know that diet can contribute to heart health, too?

Perry Nix, R.D., notes that “high levels of ‘bad’ low-density lipoprotein (LDL) cholesterol in the bloodstream can lead to plaque buildup in arteries and even heart disease. Supplementing with whey protein may improve heart health by lowering LDL cholesterol, total cholesterol, and blood fats,” says Perry.

The “bad” cholesterol that Perry mentions is usually attributed to folks who have diets high in fats and low in fiber.

Whey and other types of protein powders are processed by either concentrating or isolating proteins during food processing. The extraction of the proteins to make a powder typically reduces the amount of other macronutrients from the protein source. This makes most protein powders low in both fats and carbs, which may be beneficial if you’re looking to reduce the amount of fats in your diet.

That said, a 2018 study⁴ published by Circulation: Heart Failure found that within a group of over 2,000 middle-aged men, a diet of high-protein foods was only marginally associated with increased risk of heart failure. However, this study also found that participants with higher animal protein intake had lower intake of fiber but higher intake of polyunsaturated fatty acids. On the flip side, a higher plant protein intake was generally associated with healthier lifestyle and dietary factors.

4. Protein Powder May Help Lower Blood Pressure

In addition to protein powders potentially contributing to increased heart health (and a decreased risk of heart failure), a 2009 review⁵ suggests that there is some evidence that dairy-based protein powders may also reduce blood pressure and improve overall cardiovascular health.

“Whey protein powders could reduce blood pressure in individuals with hypertension,” Perry says “Although more research is needed, milk protein contains peptides that may act as an angiotensin-converting enzyme (ACE) inhibitor to widen blood vessels and lower blood pressure.”

In a 2010 study⁶, researchers found that the consumption of dairy-based proteins improved vascular reactivity and lowered systolic and diastolic blood pressure. This is important because when your blood pressure is too high, you could be at risk for cardiovascular disease.

5. Protein Powder Can Increase Satiety

The American Journal of Clinical Nutrition² suggests that protein in general increases satiety and the feeling of fullness more than carbohydrates or fats.

Perry mentions the fact that protein takes longer to break down than fat and carbohydrates, which is part of the reason it increases satiety. “When you eat a high-protein meal or post-workout shake, your body absorbs food at a slower rate, which keeps you feeling fuller for longer.”

Additionally, Perry notes that “protein intake increases concentrations of GLP-1, a hormone that signals fullness and satiety to the brain. As a result, you feel enhanced satiety and may consume fewer calories overall.”

6. Protein Powder May Reduce Blood Sugar

If you choose a protein powder without a ton of added sugar or sweeteners, you may be able to stabilize your blood sugars, which is especially helpful for anyone with insulin resistance, prediabetes, or type 2 diabetes.

In fact, a 2003 study⁷ published in the American Journal of Clinical Nutrition found that there is evidence to suggest folks with type 2 diabetes can benefit from high-protein diets because it may lower blood glucose after meals, which could improve overall glucose levels.

Perry adds that to that by saying, “consuming protein powder with a low sugar content may help regulate blood sugar levels. Again, protein takes longer to digest. This slows the absorption of glucose into the bloodstream, reducing the chance of a blood sugar spike.”

7. Protein Powder Can Aid Weight Loss

According to a 2003 review⁸ published in the Journal of the American College of Nutrition, there is convincing evidence that a higher protein intake increases thermogenesis and satiety compared to diets of lower protein content, which can lead to weight loss and reduced body fat.

And you also have to take the thermic effect of food (TEF) into account. “Protein increases the amount of energy required for digesting, absorbing, and metabolizing food,” Perry says.”Protein has a greater thermic effect than fat and carbohydrates, which means your body works harder to break it down and burns significantly more calories during digestion.”

A 2015 study⁹ published in The American Journal of Clinical Nutrition states that on average, dietary protein requires 20 to 30 percent of its usable energy to be expended for metabolism and (or) storage. Meanwhile, carbohydrates require 5 to 10 percent and dietary fats require zero to 3 percent. In other words, high-protein foods and supplements can aid fat loss due to the fact protein can be used as energy.

Perry also adds that “building and maintaining lean muscle mass requires energy, even at rest. Muscle is considered active tissue and burns more calories than fat tissue. Maintaining and gaining muscle mass can boost your metabolism, making it easier to burn more calories throughout the day and lose weight.”

Recommended Daily Protein Intake

Although there’s no one-size-fits-all approach, the Recommended Daily Allowance (RDA) is 0.8 grams of protein per kilogram of body weight. However, that only equates to 0.36 grams per pound, which isn’t sufficient for active individuals looking to build muscle and strength.

Here’s a breakdown of recommended protein intake based on your activity level.

Activity Level	Protein Intake (g/kg of body weight)
Minimal physical activity	0.8-1
Moderate physical activity	1.3
Intense physical activity	1.6

Healthy adults can safely consume 2 grams per kilogram of body weight over the long term, with 3.5 grams representing the tolerable upper limit for well-adapted subjects. To get a better idea of exactly how much protein you should consume based on your body weight and activity level, I recommend Calculator.net’s protein intake calculator.

How To Use Protein Powder

Incorporating protein powder into your diet is a simple and effective way to meet your daily protein needs and support your fitness goals. Here are several methods to make the most of this versatile supplement:

Smoothies and Shakes

One of the most popular ways to use protein powder is by blending it into smoothies and shakes. Combine a scoop of your favorite protein powder with fruits, vegetables, and a liquid base such as water, milk, or a plant-based milk alternative.

Consider adding ingredients like spinach, chia seeds, flaxseeds, nut butter, or oats for added nutrition and flavor. This boosts your protein intake and provides a range of vitamins, minerals, and healthy fats.

RELATED: Protein Smoothie Recipes

Baking and Cooking

Protein powder can also be incorporated into various recipes, enhancing the protein content of your favorite meals and dishes. Add it to pancake or waffle batter, muffin and cookie recipes, or mix it into oatmeal and yogurt for a nutrient-packed snack.

When baking, substitute a portion of the flour with protein powder, but be mindful of the texture and taste changes. Numerous protein-rich recipes are available that cater to different dietary preferences, from high-protein brownies to protein-packed energy balls.

Meal Replacement

For those with busy schedules, protein powder can serve as a convenient meal replacement option. Prepare a balanced protein shake by adding ingredients such as greens, fruits, healthy fats, and a source of fiber to ensure you’re getting a well-rounded meal. This is particularly useful post-workout when your body needs nutrients to recover and build muscle.

Supplementation Strategy

To maximize the benefits of protein powder, it’s essential to time your intake strategically. Consuming protein powder post-workout can help with muscle recovery and growth, as the body is in an optimal state to absorb nutrients. Additionally, having a protein-rich shake in the morning may help jumpstart your metabolism and keep you full longer, while a small protein snack before bed can help with overnight muscle repair.

Potential Side Effects of Protein Powder

While protein powder can be a convenient way to meet your dietary protein needs, overconsumption or frequent use can lead to some side effects:

Digestive issues: Excessive intake can cause bloating, gas, and stomach cramps, especially in those with lactose intolerance.
Kidney stress: High protein intake may strain the kidneys, particularly in individuals with pre-existing kidney conditions.
Nutrient imbalances: Over-reliance on protein powder may lead to deficiencies in other essential nutrients found in whole foods.
Allergic reactions: Some people may be allergic to ingredients in protein powders, such as dairy or soy, leading to symptoms like itching, swelling, and digestive distress.
Weight gain: Consuming too much protein powder without adjusting overall calorie intake can lead to unwanted weight gain.

Final Thoughts on the Benefits of Protein Powder

Whether you’re seeking to add extra protein to your diet for muscle building or you’re looking to feel satiated between meals, the benefits of protein powder affect more than just your body composition—high-quality forms of protein can help you reduce your blood pressure and decrease your risk of heart disease.

Benefits of Protein Powder FAQ

Do you really need protein powder?

You don’t necessarily need protein powder if you can meet your protein requirements through whole foods. However, it’s a convenient option for ensuring adequate protein intake, especially for those with higher protein needs.

Is it good to have protein powder every day?

Consuming protein powder daily can be beneficial for meeting protein goals, but it is important to choose a high-quality product and not rely solely on supplements for nutrition.

What are the disadvantages of protein powder?

Potential disadvantages include digestive issues like bloating and gas and the risk of consuming added sugars, artificial ingredients, or contaminants if choosing lower-quality products.

Do I need protein powder to lose belly fat?

While protein powder can help preserve muscle mass during a weight-loss journey, you must be in a caloric deficit to lose fat. Since spot targeting is a myth, you can’t do anything specifically to lose belly fat.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

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Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019;11(5):1136. Published 2019 May 22. doi:10.3390/nu11051136
Virtanen HEK, Voutilainen S, Koskinen TT, Mursu J, Tuomainen TP, Virtanen JK. Intake of Different Dietary Proteins and Risk of Heart Failure in Men: The Kuopio Ischaemic Heart Disease Risk Factor Study. Circ Heart Fail. 2018;11(6):e004531. doi:10.1161/CIRCHEARTFAILURE.117.004531
Pal S, Ellis V. The chronic effects of whey proteins on blood pressure, vascular function, and inflammatory markers in overweight individuals. Obesity (Silver Spring). 2010 Jul;18(7):1354-9. doi: 10.1038/oby.2009.397. Epub 2009 Nov 5. PMID: 19893505.
Fekete ÁA, Giromini C, Chatzidiakou Y, Givens DI, Lovegrove JA. Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertension: results from the chronic Whey2Go randomized controlled trial. Am J Clin Nutr. 2016;104(6):1534-1544. doi:10.3945/ajcn.116.137919
Gannon MC, Nuttall FQ, Saeed A, Jordan K, Hoover H. An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes. Am J Clin Nutr. 2003;78(4):734-741. doi:10.1093/ajcn/78.4.734
Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004;23(5):373-385. doi:10.1080/07315724.2004.10719381
Heather J Leidy, Peter M Clifton, Arne Astrup, Thomas P Wycherley, Margriet S Westerterp-Plantenga, Natalie D Luscombe-Marsh, Stephen C Woods, and Richard D Mattes. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition. Published 2015 Jun.

Lauren Strong, CPT

Lauren is an NSCA-Certified Personal Trainer working with clients of all ages and skill levels. She specializes in coaching the squat, bench, and deadlift and enjoys introducing beginners to barbell training. Before becoming certified, she worked in marketing roles after graduating from the University of Maine with a BA in Journalism. Writing for Garage Gym Reviews blends her two passions: writing and lifting. Lauren spends her leisure time in the kitchen, reading fiction, and taking nature walks. She's also an avid downhill skier, learning how to ski when she was just two years old. She lives in Maine with her husband and two cats.

Build Muscle and More: The Top Benefits of Protein Powder